Exos | Formerly Core Performance

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Core Knowledge


Kettlebell Swing

Starting Position

  • Standing while holding a kettlebell or dumbbell with both hands in front of you with straight arms


  • Lower your body into a squat, dropping the weight below your butt
  • Then, as you stand back up, raise your arms up in front of you until they are parallel to the floor
  • Without pausing, drop back into the squat for one repetition
  • Continue this squatting and swinging pattern

Coaching Keys

  • Keep your arms straight throughout the movement

Tags: Energy System Development